Table 2. Plyometric jump training program for the non-randomized group across the seven weeks of intervention.
| Exercises |
Weeks |
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
| Wall jump (rep) |
5 |
6 |
7 |
8 |
9 |
10 |
5 |
| 180° jump (rep) |
4 |
6 |
8 |
10 |
12 |
14 |
4 |
| Broad jump and hold (rep) |
5 |
6 |
7 |
8 |
9 |
10 |
5 |
| Bounding in place (rep per leg) |
5 |
6 |
7 |
8 |
9 |
10 |
5 |
| Bounding for distance (rep per leg) |
5 |
6 |
7 |
8 |
9 |
10 |
5 |
| Single leg hop and hold (rep per leg) |
5 |
6 |
7 |
8 |
9 |
10 |
5 |
| Lunge jump (rep) |
4 |
6 |
8 |
10 |
12 |
14 |
4 |
| Crossover hops (rep per leg) |
5 |
6 |
7 |
8 |
9 |
10 |
5 |
| Single-leg clock hop (rep per leg) |
4 |
4 |
8 |
8 |
12 |
16 |
4 |
| 20-cm drop jumps (rep) |
5 |
6 |
7 |
8 |
9 |
10 |
5 |
*For the randomized group the order of exercises for each session was randomized; rep: repetitions.
